Warm-Up Flow

  • 2 Sets:
  • 1:00 Row
  • 10 Bend and Bows
  • 10/10 Quadruped Thoracic Rotations
  • 6 Inchworm to Hollow Hold
  • 10 Cossack Squats
  • 200/150m Row
  • 5 Plate Ground to Overhead
  • :10 Overhead Plate Hold
  • 10 Plate Hug Reverse Lunges
  • 1-2 Sets
  • 200/150m Row
  • 5 Plate Ground to Overhead
  • 6 Plate Overhead Walking Lunges

The Rundown

AMRAP Cap 24:00 Partner

24-minute partner AMRAP alternating between a 2k row split with sandbag holds and 4 rounds of plate ground to overhead and overhead walking lunges.

Split the row as desired. Alternating full rounds on the floor work.

Rx
  1. 2000m Row
    Split with partner while other partner holds sandbag
  2. Partner Bear Hug Sandbag Hold
    68kg45kg
    While partner rows. Alternative: Dual KB Front Rack Hold 2x24/16kg
  3. 4 Rounds: Alternating Full Rounds with Partner
  4. 12 Plate Ground to Overhead
    20kg10kg
  5. 15m Plate Overhead Walking Lunges
    20kg10kg
Level 2
  1. 2000m Row
    Split with partner while other partner holds sandbag
  2. Partner Sandbag Hold
    45kg32kg
    While partner rows
  3. 4 Rounds: Alternating
  4. 10 Plate Ground to Overhead
    20kg10kg
  5. 12.5m Overhead Walking Lunges
    20kg10kg
Level 1
  1. 1000m Row
    Split with partner while other partner holds plank
  2. Partner Plank Hold
    While partner rows
  3. 4 Rounds: Alternating
  4. 10 Plate Ground to Overhead
    10kg5kg
  5. 7.5m Overhead Walking Lunges
    10kg5kg
Big Class Option
Stagger the workout so that some partner pairs start on the couplet of ground to overhead and plate overhead walking lunges and the other group of partner pairs will start on the row.

PRVN Mobility #3

  • 1:00/1:00 Couch Stretch
  • 1:00 Extended Reverse Plank Bridge
  • 1:00 Child's Pose
  • 1:00/1:00 Wall Figure 4 Stretch

Optional Accessories

3 Sets: For Quality
  • 6/6 Crossover Box Step-Down (30x1 Tempo)
  • 30m Reverse Sled Drag, For Load @ smooth and controlled pace
Goal: ~2 Rounds RPE: 8/10 Cap: 24:00 Stimulus: Partner Aerobic Conditioning / Muscular Endurance / Midline Stability

Primary: Split the row efficiently and transition to the floor work without burning out your partner. Communicate the split before the clock starts with an even 250m split or 500m split to allow for enough time to hold pace while not burning out your partner on the bag.

Secondary: Keep the sandbag hold honest during the row. The partner holding the bag needs to be holding the bag in order for each partner to be rowing. They shouldn't be putting the bag down.

Strategy

"The Rundown" is a 24-minute partner workout with shared responsibility for the entirety of the workout. The 2k Row split needs a plan: alternating 250m or 500m pulls are both valid, but communicate and commit. The partner holding the sandbag should focus on staying braced and keeping the bag close to the body, (the bag must be held in a bear hug position). Once you hit the alternating rounds, move with pace, but work quickly as you get to alternate full rounds with your partner. Plate Ground to Overhead should be a quick set with hips, shrug, and punch on every rep. The Overhead Walking Lunges are the limiter here. Focus on a controlled lockout overhead, one step at a time, don't rush the lunge at the expense of your shoulder position. Partners rest while the other works. Once you finish the 4 rounds, work your way back to the row and hit it with intention and speed to try to finish as fast as possible to give you the chance to complete a full 2 rounds of this workout in the time domain.

Modifications

Sandbag Hold: Dual KB Front Rack Hold or Plank Hold. Plate Ground to Overhead: Dumbbell Ground to Overhead (dual) with lighter loads as the ideal sub. Overhead Walking Lunges: Front Rack Walking Lunges or Goblet Lunge (dumbbell) for athletes with limited shoulder overhead stability. Row: Ski Erg (same distance) or Bike Erg (double distance 4k).

Class Date 21/03/2026 Class Functional Fitness 8:00 am Stream 312 Workout of The Day Text Size Theme Dark Window Display 1 Window Andi Baes Saturday 21st Mar 2026 Warm-Up Flow 2 Sets: 1:00 Row 10 Bend and Bows 10/10 Quaduped Thoracic Rotations 6 Inchworm to Hollow Hold 10 Cossack Squats - 200/150m Row 5 Plate Ground to Overhead :10 Overhead Plate Hold 10 Plate Hug Reverse Lunges - 1-2 Sets 200/150m Row 5 Plate Ground to Overhead 6 Plate Overhead Walking Lunges Partner Conditioning "The Rundown" Rounds and Reps 24:00 AMRAP (With a Partner) 2k Row (Split) / Partner Bear Hug Sandbag Hold - 4 Rounds: Alternating Full Rounds with Partner 12 Plate Ground to Overhead 50ft (15m) Plate Overhead Walking Lunges Plate: 45/25lb, 20/10kg Sandbag: 150/100lb , 68/45kg *Alternative to the Bag is Dual KB Front Rack Hold @ 2 x 53/35lb, 24/16kg Score = Rounds + Reps Level 2 24:00 AMRAP 2k Row (Split) / Partner Sandbag Hold — 4 Rounds: Alternating 10 Plate Ground to Overhead 40ft (12.5m) Overhead Walking Lunges Plate: 45/25lb, 20/10kg Sandbag: 100/70lb, 45/32kg Level 1 24:00 AMRAP 1k Row (Split) / Partner Plank Hold — 4 Rounds: Alternating 10 Plate Ground to Overhead 25ft (7.5m) Overhead Walking Lunges Plate: 25/15lb, 10/5kg Sandbag: 70/50lb, 32/22.5kg or sub goblet front rack hold Competitor 24:00 AMRAP 2k Row (Split) / Partner Sandbag Hold — 4 Rounds: Alternating 10 Dual Dumbbell Ground to Overhead 50ft (15m) Dual Dumbbell Overhead Walking Lunge Dumbbells: 2 x 35/25lb, 15/12kg Sandbag: 200/150lb, 90/68kg Big Class: Notes Stagger the workout so that some partner pairs start on the couplet of ground to overhead and plate overhead walking lunges and the other group of partner pairs will start on the row. Coaches Notes Goal: ~ 2 Rounds RPE: 8/10, This is sustained effort, not a sprint Stimulus: Partner Aerobic Conditioning / Muscular Endurance / Midline Stability Primary Objective: Split the row efficiently and transition to the floor work without burning out your partner. Communicate the split before the clock starts with an even 250m split or 500m split to allow for enough time to hold pace while not burning out your partner on the bag. Secondary Objective: Keep the sandbag hold honest during the row. The partner holding the bag needs to be holding the bag in order for each partner to be rowing. They shouldn't be putting the bag down. Workout Strategy "The Rundown" is a 24-minute partner workout with shared responsibility for the entirety of the workout. The 2k Row split needs a plan: alternating 250m or 500m pulls are both valid, but communicate and commit. The partner holding the sandbag should focus on staying braced and keeping the bag close to the body, (the bag must be held in a bear hug position). Once you hit the alternating rounds, move with pace, but work quickly as you get to alternate full rounds with your partner. Plate Ground to Overhead should be a quick set with hips, shrug, and punch on every rep. The Overhead Walking Lunges are the limiter here. Focus on a controlled lockout overhead, one step at a time, don't rush the lunge at the expense of your shoulder position. Partners rest while the other works. Once you finish the 4 rounds, work your way back to the row and hit it with intention and speed to try to finish as fast as possible to give you the chance to complete a full 2 rounds of this workout in the time domain. Movement Modifications - Sandbag Hold: Dual KB Front Rack Hold or Plank Hold - Plate Ground to Overhead: Dumbbell Ground to Overhead (dual) with lighter loads as the ideal sub. - Overhead Walking Lunges: Front Rack Walking Lunges or Goblet Lunge (dumbbell) for athletes with limited shoulder overhead stability - Row: Ski Erg (same distance) or Bike Erg (double distance 4k) PRVN Mobility #3 Unscored 1:00/1:00 Couch Stretch 1:00 Extended Reverse Plank Bridge 1:00 Child’s Pose 1:00/1:00 Wall Figure 4 Stretch Optional Accessories For Quality 3 Sets: 6/6 Crossover Box Step-Down (30x1 Tempo) 100ft (30m) Reverse Sled Drag, For Load @ smooth and controlled pace XCheck into class Powered by